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Instructions
Stand in Tadasana.
Inhale into a backbend.
Exhale into a forward bend.
Inhale and step the right leg back.
Exhale into Downward Dog.
Inhale forward into Plank Pose
Exhale into Eight Limb Pose.
Inhale into Cobra pose.
Exhale into Locust pose.
Inhale into Cobra pose. This time look up.
Exhale into Downward Dog Pose
,
Adho Mukha Svanasana.
Inhale forward a little for momentum.
Exhale and raise the left leg up and back.
This is One Leg Downward Dog.
Its nice to go for a straight line of energy through the
arms and up through the leg and feet..The toes are pointed
for a lifting energy.
The left leg can be tilted up for a deeper raise and greater
groin stretch. The weight will shift to the right arm when
this is performed.
Take a breath up there and exhale on the way forward with
the leg if you
prefer.
If you can master inhaling on the way forward with the left
leg you will not need to take an extra inhalation in the
previous pose.
Exhale into Triangle pose.
Begin to rotate the arm many times to open the shoulder
muscles and side of the body.
Inhale and raise the arms up into Warrior 1 Pose.
Look at the closeness of the legs. For many years I
practiced this pose in a very wide stance. It is much nicer
with the legs closer together. Better energy flows up the
right leg.
Exhaleback into a standing forward bend.
Inhale raise up and stretch the torso in a backbend (mild if
your back is very stiff or you have an injury.
Exhale into Tadasana with the hands in prayer position.
Perform the same sequence on the opposite leg. If you like
you can vary the headstand sequence each time or simple
perform the same one.
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